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经验 | “厌跑”时期怎么跑?

最近,有一个朋友在微信“朋友圈”抱怨训练跑步带来的压力。她在准备5月份的一场重要比赛,从去年11,2月份就开始投入“备战”。由于本身工作较忙,因此这3,4个月让她觉得压力很大,开始产生厌跑情绪?!把崤堋闭庵直淮迳洗菏鞒莆迸苷呃兜鳌暗那樾?,如何通过合理安排训练和生活来避免呢?

14-3-18sad-runner

避免堆砌大量强度训练

更多的付出意味着更多的回报。因此大部分人更习惯在考试和比赛之前尽可能多的时间进行训练,通过高强度,多里程的训练来提高自己。高强度训练时人的精神高度集中,同时非常兴奋,但是无论精神和身体都不能承受长期高兴奋度的状态。我们的身体不是机械,有疲劳指数和伤病阀。在过度超量训练之后,身体会给出明确的疲劳感。要重视这种疲劳感,足够的休息恢复才能保证下一次训练的强度和效果。

设置调整周期

为训练设计调整周期。在4-6周强度训练之后,设置一周进行调整,训练量为最大训练量的约50%-70%即可。这样不会降低身体能力,同时给身体充分的休息时间。让肌肉和内脏系统都能够修复。这样才能承受后边更高强度的训练。

训练过程都是由超量,适应,提高三个过程组成。设置间歇减量周能够让身体迅速从超量训练状态转入适应状态,从而提高能力。持续不断的超量训练将会导致身体一直无法跟上训练要求,会产生严重的压力。这些也会造成心理不适。

交叉训练与团队训练

长期跑步造成的心理厌倦可以通过交叉训练来调整。游泳,自行车都是不错的有氧耐力训练方式。健身房的间歇训练也能在一定程度上替代间歇跑对心肺,肌肉刺激的要求。每周安排几次交叉训练,减少几次跑步训练可以增加训练的趣味性。

面对长距离训练的枯燥,则可以邀请水平和自己接近或能力更强的跑者一起训练。这类训练并不过度追求速度,更重视训练里程和时间。有人陪同除了精神上的支持外,聊聊天也能缓解枯燥的情绪。

重视训练以外的的内容

耐力运动的“大书”(《The Big Book Of Endurance Training and Racing》)中对耐力训练和比赛讲了三个部分。训练,恢复和饮食。三个部分几乎在同等重要的地位。而很多跑者更多的重视训练本身,而忽视了放松与饮食??梢允识燃跎傺盗肥奔?,而增加训练后的恢复和选择更适合耐力运动的饮食。这种做法能让训练更高效。

形成生活和训练的“节奏感”

“厌跑”情绪往往来自工作或者生活中也有大量事情需要处理的阶段。在一整天的忙碌工作之后,再拖着疲倦的身体投入到训练中确实很难坚持。尝试将训练时间固定,可以试试在早上或午间跑步,不要早中晚随机训练,让身体形成习惯,找到合适的“节奏感”。这样身体和精神都能更好的适应。同时也便于合理的安排工作时间。

如果通过调整不能回到快乐跑步的状态,不妨干脆“跑休”5-7天,让身体充分的休息,或者将工作快速处理回到正常轨道后再开始训练。一周左右的“跑休”不会太影响有氧能力和比赛结果。在漫长的备战周期中,良好的心态和健康无伤病的身体对结果更重要。

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